1 x 600- 300 swim free, 300 reverse IM- go 3 reverse 100's IM drill
1:00 rest
3 x 50 catchup free drill @ 1:00
4 x 75 @ 1:20- drill-drill-kick (build) in primary stroke, NO FREE
3 x 100 @ 1:50- 25 choice fly drill, 50 2 kicks 1 pull breast drill, 25 kick on back FAST
:30 rest, check HR, then...
16 x 50 in sets of 4 as follows:
1&2, swim fly-breast by 25's @ :55
3&4, swim free br 3/5 by 25's @ :45
No rest between sets of 4- except :30 rest after 3rd set of 4, then last 4 @ :50 & :40
1:00 rest check HR
3 sets of:
2 x 100 @ 2:00 swim-kick by 50's in primary stroke NO FREE, desc 1-2
1 x 75 kick all out FAST for time free with boards @ 1:40 (target 100 Free best time)
2 x 100 kick on back desc 1-2 @ 1:50, #2 is IM by 25's
:10 extra rest
1 x BROKEN 100 kick with boards all FAST, 25-50-25 @ :10 rest (odd rounds free kick, 2nd round is NO FREE kick)
1:00 rest between sets, check HR
If there is time, finish up with...
25's partner kick @ :45, go 4 free with backward somersault at mid pool, and 4 NO FREE with forward somersault at mid pool- these should all be FAST so try to beat your partner on each 25!
100 easy drill before you get out. Do an excellent job with your HW tonight, get excite to race this weekend or next. Have a great day!
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